Sabuwar shekara, sabon menu. Tare da ƴan tsari da ƙudiri mai yawa, za ku iya ci gaba ɗaya cikin koshin lafiya a wannan shekara… ba tare da yin amfani da tsohon salati a kowane dare ba, saboda gaskiya, hakan yana da wahala. Waɗannan girke-girke guda 55 suna nan don taimakawa farawa naku abinci mai tsabta (tunanin karancin sarrafa abinci) ba tare da jin an hana ku ba kamar yadda mafi kyawun shekarar ku ta fara. Kuma shin mun ambata da yawa daga cikinsu babban tsari ? Sannu, ragowar kari!
LABARI: 80 Keto Dinner Recipe Ra'ayoyin don Gwada Yau Daren
Hoto: Liz Andrew/Salo: Erin McDowell
1. Tumatir Gnocchi-Free Farin kabeji
Kicin ku bazai zama mai tsabta ba bayan yin wannan gnocchi mai cin ganyayyaki daga karce, amma aƙalla abincin dare zai kasance. Wannan jita-jita mai daɗi ba ta da alkama kuma mai cin ganyayyaki, kuma saboda tana hidima shida, zaku iya karɓar ƙungiyar masu son gnocchi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
2. Vegan Slow-Cooker Detox Coconut Miyan
Ee, kuna iya zama malalaci kuma lafiya. Wannan miya mai saurin dafa abinci yana ɗaukar ƙaramin ƙoƙari kuma yana ba da tarin kirim, da kayan lambu masu haske.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell3. Spaghetti Squash tare da Naman kaza Marinara Sauce
Wannan liyafa mai ban sha'awa na Italiyanci ya fi sauƙi don shirya fiye da yadda yake gani, kuma yana da vegan idan kun tsallake yayyafa cuku a saman. Sau biyu namomin kaza masu sautéed idan kuna son raguwa don ƙara yawan jita-jita a wannan makon ( kuna yi).
Samu girke-girke
Helen Dujardin4. Vegan Keto Kwakwa Curry
Wannan curry mai ban sha'awa yana fashe da ɗanɗano da yalwar ƙari. Ji daɗinsa tare da shinkafa farin kabeji ko tushen dafaffen hatsi na daɗaɗɗen hatsi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell
5. 30-minti Daya mai damfarar tukwane ta Bouillabaisse
Sannu, kyakkyawa. Duk abin da kuke buƙata shine ƙaramar tukunya don yin wannan stew ɗin abincin teku irin na Faransa.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell6. Keto Sheet-Pan Chicken and Rainbow Veggies
Mai sauƙi, mai lafiya kuma har yanzu yana da kyau sosai. Ƙara wasu launi zuwa babban daren Janairu tare da wannan tafi-da-cin-cin mai tsafta.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell7. Salatin Veggie Niçoise tare da Red Curry Green Beans
Haɗa salatin Niçoise na gargajiya tare da curry manna-koren wake mai lulluɓe. Jefa wasu tuna, salmon ko tofu a saman idan kuna son karin furotin.
Samu girke-girke
Hoto: Nico Schinco/Salo: Aran Goyyahan
8. Radicchio, Lentil da Apple Salatin tare da Vegan Cashew Dressing
Don haka mai lalacewa, ba za ku yi tunanin yana ƙidaya a matsayin salatin ba, amma yana yi gaba ɗaya. Ku haddace wannan girke-girke na cashew, saboda kuna so ku lalata shi akan komai.
Samu girke-girke
Erin McDowell9. Gasasshen Farin Jiki Duka
Daren nama na farin kabeji ne! Ku bauta wa ɗanɗano mai kyau na wannan gasasshen cauli a saman salatin, dafaffen ganye ko dukan hatsi don zagaye abincin dare.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell10. Pesto Zoodles
Wadannan dabbobin daji masu ban sha'awa sune amsar abubuwan sha'awar ku (musamman lokacin da kuka ɗora su da miya da cuku).
Samu girke-girke
LABARI: 55 Sauƙaƙan Ra'ayoyin Abincin Abinci don Mutane Masu Damuwa
Hoto: Liz Andrew/Salo: Erin McDowell11. Shrimp tare da Farin kabeji 'Grits' da Arugula
Farin kabeji yana kiyaye wannan tsattsauran ra'ayi na Kudancin Kudancin da tsabta da ƙarancin carb, kuma yana iya yiwuwa ma ya fi na asali.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell12. Miyan Tumatir Mafi Kyau
Gasa tumatur da tafarnuwa da albasa yana ƙara dandano da yawa ga wannan miya mai sauƙi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell13. Farin Farin Soyayyen Shinkafa
Yi shiri don yaudarar kayan lambu. Da gaske.
Samu girke-girke
Erin McDowell14. Gasasshiyar kajin Lemo da Ganye
Wataƙila babu abincin dare mai kyau kamar gasasshen kaji mara kyau. Kuma da zarar kun ci shi, za ku sami raguwa mai yawa don ƙara wa salads da amfani da sandwiches.
Samu girke-girke
Liz Moody/Masu Lafiya Tare15. Zucchini Noodle Pad Duba Ew
Yanke zucchini mai ɗanɗano tare da bawon kayan lambu yana haifar da doguwar ƙugiya mai kama da ribbon wanda ke hamayya da ainihin abu. Gidan cin abinci na Thai da kuka fi so zai rasa ganin ku bayan kun kware wannan girkin.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell16. Gasasshen Ginger Salmon a cikin Parch
dandano mai yawa a cikin fakitin takarda kadan. (Bugu da ƙari, babu jita-jita masu datti.)
Samu girke-girke
ni blog ne na abinci17. Low-Carb Nama Da Broccoli Stir-soya
Wannan keto-friendly soya-soya yana da sauri sosai don shiryawa, kuma zaka iya yin shi cikin sauƙi tare da injin daskarewa da kayan abinci.
Erin McDowell18. Mai Sauƙi Daya-Pan Ratatouille
Don haka photogenic, da dadi, da lafiya. Yi layi Ratatouille akan Disney+ don kallo yayin da kuke cin abinci, a zahiri.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell19. Spiralized Winter kayan lambu Gratin
Butternut squash, parsnips da dankali mai dadi, da cuku mai yawa, suna yin ta'aziyya da tsaftataccen casserole.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell20. Gishiri Pizza
Low-carb, marar alkama kuma mai daɗi gabaɗaya, eggplant shine ainihin madaidaicin yanki don ɓawon burodi na gargajiya na pizza.
Samu girke-girke
LABARI: 20 Lafiyayyan Abincin Tsakar Dare don Abincin Latti
Hoto: Liz Andrew/Salo: Erin McDowell21. Kundin kwala Bakan gizo da miya ta tsoma man gyada
Ku ci bakan gizo a cikin zuciyar Janairu mai ban tsoro.
Samu girke-girke
Michael Graydon da Nicole Herriott / Babu wani abu mai ban sha'awa22. Kifin Sword na Alison Roman tare da Crushed Zaitun da Oregano
Abin ban dariya ne cewa wannan girke-girke mai dacewa da gidan abincin yana ɗaukar rabin sa'a kawai don shirya kuma dafa abinci. Gayyato wanda kuke son burgewa don abincin dare.
Samu girke-girke
Laura Edwards/Daga Tanda Zuwa Tebur23. Gasasshen Squash da Tofu da Soya, Zuma, Chili da Ginger
Ee, kawai abincin kwanon rufi ne kawai, amma tare da hadadden dandano da kayan abinci masu lafiya.
Samu girke-girke
Laura Edwards/Daga Tanda Zuwa Tebur24. Kaza da Feta Cheese, Dill, Lemun tsami da Harissa Yogurt
Wannan abincin dare mai sauƙi da ƙayatarwa kawai yana kururuwa yanayin suwaita.
Samu girke-girke
Erin Kunkel/The Vibrant Life25. Pan-Seared Scallops tare da Citrusy Masara Succotash
Wannan girke-girke mai haske zai tunatar da ku kwanakin rani na rani na rairayin bakin teku, kuma duk abubuwan sinadaran suna samuwa a cikin sauƙi a cikin lokacin hunturu. (Ba za mu yi hukunci ba idan kun canza zuwa gajeren wando don lokacin abincin dare.)
Samu girke-girke
David Frankiel/Little Green Kitchen26. Zucchini Carbonara tare da Parsnip 'Bacon'
Ɗaya daga cikin girke-girke na taliya mai ban sha'awa da aka sani ga masu son carb, amma ya haskaka kuma mai cin ganyayyaki.
Samu girke-girke
Hoto: Nico Schinco/Salo: Aran Goyyahan27. Miyar Kaza-Lemon-Ginger Mai yaji
Share hancin sanyi na sanyi tare da wannan miya na kajin zingy wanda ke da daidai adadin yaji.
Samu girke-girke
Hoto: Mark Weinberg/Salo: Erin McDowell28. Low-Carb Zucchini Enchiladas
Zucchini biyan kuɗi don tortillas a cikin wannan girke-girke na enchilada, kuma cikawar ana iya daidaita shi, don haka kowa da kowa a teburin zai so shi.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell29. Portobello Namomin kaza Cika da Sha'ir Risotto
Dafaffen sha'ir yana da daidaiton dabi'a mai tsami, yana mai da shi cikakkiyar hatsi ga risotto. Ƙara shi ta hanyar cusa risotto na gida a cikin gasassun iyakoki.
Samu girke-girke
Nassima Rothacker / California: Rayuwa + Cin abinci30. Farin Kifin Turmeric tare da Gyada da Kokwamba-Lime
Kuna iya amfani da hake, cod ko monkfish a cikin wannan sauƙi amma naɗaɗɗen girke-girke wanda aka yi wahayi zuwa ga ɗanɗanon Vietnamese.
Samu girke-girke
Simon Smith/Vegan 10031. Vegan Kentucky Soyayyen Chick’n
Ok, yana da tsabta isa . Kun cancanci ɗan jin daɗi don ci gaba da tafiya.
Samu girke-girke
LABARI: 17 Babban-Batch, Girke-girke na Cin Abinci Mai Tsabta
Hoto: Liz Andrew/Salo: Erin McDowell32. Girki Yogurt Kaji Salatin Tushen Barkono
Wannan yana fita zuwa ga masu kiyayya Mayo. Tare da yogurt Girkanci, shinkafa vinegar da yalwar mustard, yana da kamar kirim mai tsami kuma mai dadi kamar na asali.
Samu girke-girke
Baker kadan33. Baki Plantain Enchilada Gasa
Anan akwai tabbacin cewa jita-jita masu lafiya ba dole ba ne su zama masu rikitarwa: Wannan riff akan enchiladas yana buƙatar abubuwa goma kawai don haɗuwa. Hakanan ba shi da cikakken vegan kuma ba shi da alkama.
Nisha Vora34. Gasasshen ganyen lentil mai tsami da gasasshen gasa
Godiya ga tahini, miso da kirim mai arziƙin cashew, ba za ku taɓa tunanin cewa wannan kaso mai daɗi ba ya ƙunshi kwata-kwata kiwo. Idan kana so ka sanya shi kyauta, kawai ka tsallake gurasar gurasar (amma kar ka manta da kwayoyi na Pine).
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell35. Quiche tare da Gluten-Free Dankali Dankali Crust
Menene ya fi brinner (aka kumallo don abincin dare)? Lokacin da bai bar ku ba kuna jin nauyi tare da maple syrup-soaked carbs. (Ba cewa ba ma son hakan daga lokaci zuwa lokaci.)
Samu girke-girke
Damn Dadi36. Alayyahu da Miyar Wake
Farin wake da orzo suna haduwa da taushi, narke-a-bakinka alayyafo a cikin wannan girke-girke mai dadi. Mafi kyawun duka, yana shirye a cikin kusan mintuna 30.
Zamani Dama37. Turkiyya da Quinoa Tushen barkonon tsohuwa
Muna da wani abu don cushe barkonon kararrawa - za ku iya zarge mu? Suna da kyar, an riga an raba su kuma suna ba mu uzuri a ce mun ci kwanon.
Tsuntsaye na Yum38. Miyan Miyan Minestrone Kai tsaye
Me muka yi da muka cancanci miya? Yana cika ba tare da yin nauyi ba, yana iya ciyar da ɗimbin jama'a kuma shine ainihin O.G. abincin tukunya daya. Wannan yana cike da kayan lambu, wake da, ba shakka, Parm.
Lexi's Tsaftace Kitchen39. Nan take Kaji Tikka Masala
Takeout, shmakeout. Mai dafaffen matsi mai amintacce zai ba ku jita-jita na Indiya wanda ke da daɗi kuma yana ɗaukar lokaci kaɗan. (minti 33, daidai.)
Kitchen mai kishi40. Chili mai lafiyayyan Turkiyya
Chili shine zaɓi na ƙarshe don ciyar da taron jama'a kuma yana daskarewa da kyau, shima. Wannan yana da yalwar masara, wake da kayan yaji don kiyaye abubuwa masu ban sha'awa. (Na gode, memba na Coterie Monique Volz.)
Baker kadan41. Salatin Kale tare da Tahini Dressing
Abu mafi kyau game da wannan salatin shine yayin da za ku iya tsayawa kan girke-girke, kuna iya ƙara duk wani toppings da kuke da shi a hannu. Amma duk abin da kuke yi, kada ku yi watsi da suturar tahini na tafarnuwa.
The Simple Veganista42. Spicy Black Bean da Quinoa Burritos
Waɗannan ba kowane burrito bane kawai… su ne injin daskarewa burritos. Yi ɗimbin cikawa, tarawa da ajiyewa don dare masu aiki (ko duk lokacin da kuke jin kasala).
Ciyar da Ni Phoebe43. Red Curry Sheet-Pan Chicken Tare da Dankali Mai Dadi da Crispy Kale
Abincin kwanon rufi shine jaruminmu a cikin sulke mai haske. Jefa adadin abubuwan da za ku iya dacewa a kan tire ɗaya, kuma a cikin ƙasa da sa'a guda, kuna cin maple-y, abincin dare kajin curry - ƙarancin tsaftacewa da ake bukata.
Gimme Wasu Tanda44. Mai sauri Gochujang Letas Wraps
Gabatar da gochujang, manna chili na Koriya wanda zai sace zuciyar ku. Yana ƙara daidai adadin mai daɗi-mai daɗi-funk ga waɗannan naɗaɗɗen naman naman naman sa mai wahala. Ba sa son nama? Kawai musanya cikin furotin da kuka fi so.
yadda ake tsinken kayan lambuCotter Crunch
45. Sauƙi Kudu maso Yamma Black Bean Polenta Casserole
Mun san casseroles suna da suna don cika da abubuwa marasa kyau, amma wannan yana da daɗi mai daɗi. Wake (don furotin) da kayan lambu da yawa da aka rufe a cikin polenta - menene kuma za ku so?
Rabin Gasa Girbi46. Easy Greek Sheet-Pam Chicken Souvlaki da Dankali
Da zarar ka ci cizo, ba za ka yarda da yadda sauƙi wannan girke-girke na kwanon rufi ɗaya yake ba. Duk wannan tafarnuwa, dill da balsamic vinegar suna da dadi, yaudarar dandano.
Hoto: Liz Andrew/Salo: Erin McDowell47. Gasa zucchini'Ziti'Spirals tare da Mozzarella
Daidai lokacin da kuke tunanin taliyar da aka gasa ba zai iya yi muku kyau ba, zucchini mai ɗaukaka ya shiga don ceton ranar. Anan an yi amfani da shi a maimakon noodles don jin daɗi-duk da haka-lafiya a kan ɗaya daga cikin abubuwan da muka fi so koyaushe.
Samu girke-girke
Linda Puglise/Taimakawa Kanka48. Dan Rago Mai yaji da Miyar Escarole
Menene ya fi jin daɗi fiye da tukunyar tururi miya ? Wannan yana ɗanɗano kamar dala miliyan (amma yana ɗaukar ƙasa da awa ɗaya don yin).
Samu girke-girke
Linda Puglise/Taimakawa Kanka49. Crispy Tofu Steaks tare da Broccoli Rabe da Romesco
Tofu ya shigo duk daban-daban styles da laushi , amma hanyar da muka fi so mu ci shi ne crispy. Kuma idan ba ku taɓa gwada shi da kanku ba, wannan girke-girke na ƙwanƙwasa tofu steaks tare da broccoli rabe da romesco wuri ne mai kyau don farawa. Tofu mai kauri ya isa ya ja mu ciki, amma abin da ya burge mu da gaske shi ne ƙwararriyar hanyar gajeriyar hanyar miya.
Ghazalle BadioZamani / Littafin dafa abinci na Gishiri Miracle Kai tsaye50. Instant-Pot Harissa Bean Stew
Wannan stew ɗin wake na harissa yana farawa da busasshen wake amma yana ɗaukar kusan awa ɗaya kawai don yin (kuma ya haɗa da harissa na gida).
Samu girke-girke
LABARI: Mafi kyawun Girke-girke na Slow-Cooker Recipes 45
Katherine Gillen51. Sheet Pan Curried Butternut Squash Miyan
Kun ji labarin kwanon rufin kaza , amma miya ? Ku yarda.
Samu girke-girke
Aran Goyoaga52. Gasasshen Kayan lambu da Salatin Lentil tare da Kirim na goro
Ba wanda zai yi tunanin wannan yana da kyau a gare ku, godiya ga mai sha'awar (da vegan!) Pine nut cream.
Samu girke-girke
Paul Brissman/Antoni: Bari's Yi Abincin dare53. Antoni Porowski's Salmon da Alayyahu Shinkafa Bowl tare da Green Tea Broth
Mai sauki, mai gina jiki da dadi shine sabon M.O.
Samu girke-girke
ELIZABETH VAN LIERDE & ABAGAIL HALSTEAD/NISHAN KULLUM54. Salmon da Pesto da blistered Tumatir
Ba a san lokacin hunturu ba saboda yawan amfanin gona, amma sa'a, tumatir ceri koyaushe suna da daɗi kuma suna da sauƙin samu.
Samu girke-girke
JULIA GARTLAND/DADA CI55. Miso-Tahini-Glazed Gasasshen Eggplant tare da Farro
Da zarar ka gwada eggplant irin wannan, za ka iya fada cikin soyayya. Kada ku ce ba mu yi muku gargaɗi ba.
Samu girke-girke
LABARI: Girke-girke na hunturu 36 masu lafiya waɗanda basa ɗanɗano kamar kwali